High-Calcium Diet

Calcium
is a mineral that is essential to your body's health, including the growth and maintenance of strong bones. Your body needs a constant supply of calcium. When there is not enough calcium available from your diet, your body pulls what it needs from your bones. Over time, a diet lacking in calcium can lead to
osteoporosis.

Why Should I Follow a High-Calcium Diet?

If you are at risk for or have osteoporosis, a diet high in calcium is one important part of your prevention or treatment plan. Calcium can help build and maintain strong bones. If you have osteoporosis, the diet can reduce the rate of bone loss.

How Much Calcium Do I Need?

What Are Some Good Sources of Calcium?

Rather than focusing on consuming more of just one calcium-rich food, such as milk, try adding a variety of different foods. The table below lists examples of some foods that are good sources of calcium:

Fruit

Specific Food (1 cup)Approximate Milligrams of Calcium

Calcium-fortified orange juice330-350

Dried figs241

Cereals

Specific Food (Amount)Approximate Milligrams of Calcium

General Mills Fiber One Bran (½ cup)200

General Mills Whole Grain Total (¾ cup)400

General Mills Wheaties (1 cup)200

Kellogg's All Bran Original (½ cup)250

Quaker Life (¾ cup)200

Cheese

Specific Food (Amount)Approximate Milligrams of Calcium

Cheddar (1 ounce)204

Gruyere (1 ounce)287

Mozzarella, part skim (1 ounce)222

Muenster (1 ounce)203

Parmesan, grated (1 ounce)314

Pasteurized American (1 ounce)156

Provolone (1 ounce)214

Swiss (1 ounce)224

Cottage cheese 1% milkfat (1 cup)138

Yogurt

Specific Food (Amount)Approximate Milligrams of Calcium

Frozen (1 cup)74

Fruit, nonfat, or lowfat (6 ounces)258

Milk (dairy)

Specific Food (1 cup)Approximate Milligrams of Calcium

Nonfat306

Lowfat290

Whole276

Fish

Specific Food (Amount)Approximate Milligrams of Calcium

Atlantic sardines with bones, canned in oil, drained 2 sardines92

Canned pink salmon with bones and liquid (3 ounces)181

Canned sockeye salmon with bones, drained (3 ounces)203

Soy

Specific Food (1 cup)Approximate Milligrams of Calcium

Soy93

Soy, calcium-fortified368

Soybeans261

Vegetables

Specific Food (1 cup)Approximate Milligrams of Calcium

Collards (frozen, chopped, boiled)357

Kale (chopped, fresh, boiled)94

Kale (chopped, frozen, boiled)179

Mustard greens (fresh, boiled)104

Spinach (chopped, fresh, boiled)245

Spinach (chopped, frozen, boiled)290

What Other Dietary or Lifestyle Changes Should I Make?

In addition to increasing calcium intake, other important components of preventing or treating osteoporosis include:

Vitamin D is essential in order for your body to use the calcium you consume. Good sources of vitamin D include: fortified milk, salmon, mackerel, egg yolks, and sunlight. Weight-bearing exercise, such as walking, running, and strength-training, can help strengthen your bones. Also, quitting smoking is essential to stopping further bone loss.

Are There Any Foods That I Should Avoid?

While there is no single food to avoid on this diet, a diet extremely high in fiber or alcohol can interfere with calcium absorption in your body.
Caffeine, found in coffee, tea or soda, can leach calcium out of your bones and into your urine.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.